Photos by: Rogue Fitness
Does the amount of weight or number of reps determine how strong you can become?
Incorporating weight training into exercise can unlock a multitude of health benefits. Lifting weights can boost metabolism, prevent harmful diseases, and maintain weight loss. The goal of weight training can vary from person to person, which can determine the approach that is taken in an exercise plan. Whether the goal is to bulk up, slim down, or maintain weight, the volume and intensity of your exercise are critical. Now the question is, is it better to exercise with higher reps and lower weight, or lower reps with higher weight? The answer is simple: both!
High Weight, Low Reps
A tactical approach to building muscle is to increase the weight you lift over a period of time. This weight should be challenging, but not enough to cause improper form or failure. A one-rep max, or 1RM, is the maximum amount of weight that can be lifted for one rep. Any exercise using high weight and low reps should use weight that is approximately 70-75% of the 1RM (Genesis Health). Lifting heavy activates Type 2 muscle fibers, also known as “fast twitch” muscles. These muscles are critical for developing strength and muscle growth, also known as hypertrophy. However, these muscles often fatigue faster than other muscles, so this exercise approach requires more time to rest. It’s important to rest for two to five minutes in between heavy lifting sessions, and wait at least 48 hours before the next session to give your muscles time to recover and repair.
Low Weight, High Reps
Using lighter weight with a higher number of reps won’t necessarily grow your muscles, but it will make them strong in a different sense. Exercising with lighter weights triggers a different set of muscles, known as Type 1, or “slow twitch” muscle fibers. These muscles take longer to fatigue than Type 2 muscles, and allow for muscles to develop endurance. When performing exercises that require less weight, it is most effective to repeat the movement 12-16 times, or until fatigued (Healthline). Although it has been shown that results obtained from lifting lighter weights is similar to lifting heavy, it may seem less daunting for beginners to dip their toes in the water with low weight, high rep exercise. These movements can include bench press, back squat, shoulder press, and lat pulldowns.
Why Not Both?
Relying on one form of exercise can potentially be harmful, causing muscles to become exhausted or overworked. It is important to utilize a variety of techniques in any exercise regimen. This can prevent a mental and physical “plateau”, and instead allows variety to work all parts of different muscle groups, and for a constantly changing workout routine to give you something to look forward to. One approach to this is known as periodization training. It consists of “a few weeks of high-volume workouts with lower weight and higher reps, which will lead to muscular hypertrophy, strengthen your joints, and prepare your mind and your body for higher-intensity work. Then, when you’re ready, start doing higher-intensity workouts with more weight, which will elicit a higher one-rep max than before (Men’s Journal).” By starting with low weight and high reps, you allow your Type 1 muscles to develop endurance over time. This endurance will benefit you when you begin to lift heavier, developing strength in your Type 2 muscles.
Studies have shown that the intensity of the workout may be more influential than the volume of weight that is lifted. One study was conducted on 23 cyclists, who were placed into high resistance/low repetition, low resistance/high repetition, or cycling-only groups for a 10-week program. After 10 weeks, it was found that in both groups “muscle hypertrophy and overall endurance was relatively equal” (Built Lean). Muscle growth can depend on diet, age, genetics, and many other factors other than simply how much weight you’re lifting in the gym. In order to get the best results, you should incorporate a mixture of heavy and light weight exercises, in conjunction with a healthy diet. Next time you’re at the gym, try doing a set of 8-12 reps with light to moderate weight, along with a set of 5-8 reps using heavy weights.
Sources:
https://www.healthline.com/health/6-low-weight-high-reps-exercises
https://www.builtlean.com/high-reps-vs-low-reps/
About the Author
Samantha Higley is a Sophomore who began writing for WVUGO in August 2019 with
an emphasis on Club and Intramural Sports. She plans to earn a degree in Neuropsychology
with a minor in History. Samantha is also on the Club Volleyball team at WVU.